My Favorite Sleep Hacks
But first, let me rant.
It probably comes as no surprise that when I’m on Instagram and TikTok, I am inundated with sleep knowledge and facts. If you have insomnia or struggle with sleep in other ways, I’m betting your algorithms have probably caught on to this too. I love this sharing of knowledge—I think it does wonders for mental health. But as a health psychologist, I struggle with balancing the pros and cons of having all this information at our fingertips. Spreading the word is awesome, but distilling health topics into 15-second clips (the new length of our attention span, I guess) is hard.
I see a lot of “sleep hacks” online. Essential oils, specific music, red lights, and mind games like “cognitive shuffling.” If these work for you, great! Keep it up. My concern, though, comes from the subtle implication that you can combat sleep problems with a few quick fixes. This can often lead to feelings of failure or frustration when you learn that it simply isn’t that easy. For most of us, there isn’t just one thing that’s going to fix our sleep, and it is not going to happen overnight.
If you know anything about my work, you know that I’m adamant about consistency and gradual progress. I highlight to every single one of my clients that weeks, months, or even years of sleep problems likely won’t resolve overnight. It’s a process that can take time. But the good news is that you also can’t destroy your sleep with just one bad night.
So, with that said, I will provide you with the true “sleep hacks”:
Get help: If you are chronically struggling to sleep at night, get help. CBT-I is the gold standard for treating insomnia. Click here if you want to learn more about CBT-I.
Be consistent: Obviously, I’m going to say it again. But really—build routines and stick to them.
Find the balance: Now that I’ve harped on and on about consistency, I have to mention that rigidity and inflexibility create more problems than they solve.
Here’s an example: Aim for brushing your teeth, putting on your pajamas, and doing your skincare routine in that order in the 30 minutes before your typical bedtime. Sometimes it’s a little earlier or later, but generally, you’re in bed around 10ish.
What I’m not talking about is: At exactly 9:42 pm, you start your 12-step pre-bedtime ritual that requires exactly 19 minutes of meditation and forced relaxation before getting into bed at exactly 10:00 pm. See the difference?
Insert joy into your routines: Nothing big, but if you enjoy watching reruns, reading a book, or crocheting, do that each evening before bed. If you have a favorite mug or a special type of coffee, plan to use those first thing in the morning so you start your day with a little boost. Find ways to make the whole sleep process more enjoyable, regardless of the outcome of sleep itself.
Finally, remember this: there’s no perfect “hack” for sleep, but there is a way forward. Whether it’s committing to small, consistent habits or reaching out for help when you need it, the key is patience and self-compassion. You’ve got this.
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